11.30.17 Training Sessions (2)

 

GENERAL FITNESS
KB Complex:
10x Halos +
10x ATW +
10x Figure 8s +
10x Goblet Squat +
10x Snatch, each
5/5x Windmill
2x TGU
2 sets, climbing
Then:
30/90 Intervals 
30s Row, Assault, or Ski +
90s Rest
During “rest” perform alternating between the following:
1. 15x Wall Ball @ 20/14
2. 2-3x Rope Climbs
3. 12x Goblet Reverse Lunges, AHAP
12 rounds (24 minutes)
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
3x (7-5-3) Deadlift Waves
Third wave you should shit yourself on final triple
Then:
8x Landmine RDLs +
10x (5/5) Box Step-ups +
12x (6/6) Bulgarian Split Squats
3 sets
Then:
10x (each) Single-Leg Glute Bridges +
30s Superman Hold
2-3 sets
Then:
Cool Down

 

 

PHOTOS